Monday 

Off

Tuesday

A. Snatch 1 rep Every minute  , start @ 135, add 5#/ lift , go until failure - 230#( got 235 OH but lost it forward 3x) 

B. 10 power clean and  push jerk for time, rest 90 seconds x 3 sets @ 135#- :24,:27(bar slipped out my fingers) , :24

+

7>1 UNBROKEN- 8:01

Muscle up

Strict HSPU

Toes to bar

Wednesday

:30 Overhead Squat :115#- 12,13,13

:30 Burpee over bar - 13,15,14

:30 row -115, 112,114 meters

rest 8-10 min x 3 sets, ALL OUT EFFORTS 

+

20 min easy pace: 5 rounds

250m row 

200m run 

100ft bear crawl OFF

Thursday

OFF

Friday

A. Hang Squat Clean, build to a 3RM, only 1 fail - 275

B. 3 tng squat Clean OTM for 10 min @ 185 - no misses

+

12 min EMOM:- complete 

E: 5 Thruster @ 135

O: 5 Muscle up

Saturday

10 min AMRAP- 4 rounds 

10 Deadlift @ 135#

15 Wall ball 20# to 11Ft 

20 Box jump over 24”, no rebound 

rest 5 min 

10 min AMRAP- 4 rounds + 10reps + run 

10 Dumbell snatch 65#

200m run 

40 double unders  

Sunday

Row :20 ALL OUT, rest 2-3 min x 5 sets - 115m @ 1:25p, 115m @ 1:25, 117m @ 1:24p, 116m @ 1:24m , 118m @ 1:23p

+

Row :30 ALL OUT

Rest 3-4 min x 3 sets - 175m @ 1:24p, 177m @ 1:24p, 180m @ 1:23p

+

20 min run @ easy pace 

* over all i think this was a good week. Compared to the last few. Been sticking to a strict schedule. Makeing sure that I'm getting enough sleep. Recovering snd eat right again. However the next up coming weeks my work hours will change to a later start so that's a huge plus.